Supersets: How to Burn Fat Faster Without Spending Longer in the Gym

Editor's Note:  Weight training is a critical component to burning fat. Supersets burn fat faster without you spending more time in the gym. Christian explains in greater detail in this article.

Many people point to a lack of time as the reason why they can't stick to a regular exercise routine. That's why books such as 8 Minutes in the Morning or The Slow Burn Fitness Revolution have become so popular. They promise to help you get in shape in less time and with less effort.

One simple way to cut down on the time you spend in the gym is to increase the density of your workout. Workout density is a measure of the amount of work performed in a specific time period. Don't worry if it sounds too complicated. Increasing workout density is actually quite easy when you use supersets.

Most weight-training routines require that you perform one set of a given exercise, rest for a minute or two, then return to the same exercise. And it's this rest period between sets that takes up a lot of time.

With supersets, you move quickly from one exercise to another, with little or no rest between. In other words, rather than resting between sets, you perform an exercise for another muscle group.

Depending on who you talk to, you might also hear supersets called compound sets or staggered sets. They're all variations on the same theme.

Supersets usually involve several sets of two exercises for opposing muscle groups, such as the biceps curl and triceps dip. A compound set is a superset for the same muscle group (such as two back-to-back exercises for your biceps).

With staggered sets, you do an exercise for one muscle group and then, with little or no rest, perform an exercise for a muscle group (usually a smaller one) in a different part of the body. As an example, you might alternate squats with dumbbell curls.

One of the main benefits of a weight-training routine that includes supersets is that it raises your metabolic rate in the hours after exercise. Studies also show a shift in substrate oxidation, which means that you're also burning more fat.

Some evidence for this comes from a study by researchers Kristin Osterberg and Christopher Melby [1]. A group of seven young women (aged 22-35 years), all of whom were physically active and lifted weights 3-4 times a week in addition to regular cardiovascular exercise, took part in the study.

They reported to the laboratory at Colorado State University early in the morning. At 1:30 p.m. they began the workout, starting with 10-15 repetitions of the bench press. Without resting, they went straight to the bent over row. Each superset was followed by 2-3 minutes of rest. They repeated the process four more times, before moving to the next set of exercises. In total, the workout lasted 100 minutes.

The routine included several compound exercises, such as the bench press, bent-over row and overhead press. The women also trained hard, with the last two sets of each exercise taken to the point of muscular failure.

Measurements taken 16 hours later show the rate of fat burning had increased by over 50%. Resting metabolic rate was also up by about 4%. In other words, the women were burning more calories and more fat.

In a previous experiment from the same laboratory, in which men followed a similar program, resting metabolic rate was almost 10% higher the next morning [4]. When longer rest periods between sets were used (4 versus 3 minutes), the rise in metabolic rate after exercise was less pronounced (4.7%).

So, one of the ways to make sure your metabolism stays elevated after exercise is to keep your rest periods between sets relatively short.

The fact that the workout in this study lasted 100 minutes does limit the conclusions we can draw. Most people don't have the time or motivation to train for so long. However, at least one other trial shows a post-exercise rise in metabolism lasting for at least two days, despite the fact the workout took just 31 minutes [5].

The Bottom Line
If you find it hard to fit weight-training into your day, try increasing the density of your workout by using supersets or staggered sets. It's a very simple way to boost your metabolic rate and burn fat faster without spending longer in the gym.

NOTE: The new version of the Build More Muscle program in the Members-Only Area explains how to use supersets to make the workouts shorter. Using this technique, I've been able to get most of the workouts done in less than 45 minutes.

Read other articles by Christian Finn

About the Author

Christian Finn is a Certified Personal Trainer and holds a masters degree with distinction in exercise science. He's lectured at a number of universities and private training organizations around the United Kingdom on fitness training, weight loss and the effective use of nutritional supplements. He writes extensively on the subject and his articles have been published in numerous magazines, leading industry journals and websites worldwide, including Men's Health, Men's Health Muscle, Fit Pro (April/May 2001), CAM magazine (February 2003), Image (January 1997), Zest (March 2004), and Body Life magazine (March/April 1997). He was also featured in the July 2004 issue of Muscle & Fitness (UK edition). His website, TheFactsAboutFitness.com, is dedicated to providing its members up-to-date, unbiased information and research on the world of fitness.

References

1. Osterberg, K.L., & Melby, C.L. (2000). Effect of acute resistance exercise on postexercise oxygen consumption and resting metabolic rate in young women. International Journal of Sport Nutrition and Exercise Metabolism, 10, 71-81

2. Johnson, C.A., Corrigan, S.A., Dubbert, P.M., & Gramling, S.E. (1990). Perceived barriers to exercise and weight control practices in community women. Women Health, 16, 177-191

3. Trost, S.G., Owen, N., Bauman, A.E., Sallis, J.F., & Brown, W. (2002). Correlates of adults' participation in physical activity: review and update. Medicine and Science in Sports and Exercise, 34, 1996-2001

4. Melby, C., Scholl, C., Edwards, G., & Bullough, R. (1993). Effect of acute resistance exercise on postexercise energy expenditure and resting metabolic rate. Journal of Applied Physiology, 75, 1847-1853

5. Schuenke, M.D., Mikat, R.P., & McBride, J.M. (2002). Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management. European Journal of Applied Physiology, 86, 411-417